Feeling Burnt Out? Learn How to Create a Well-being Plan for International Self-Care Day

Written by Gia Ying

(3 min read)

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Ever had “burnout syndrome” or felt the impulse to run away from the noise in your mind? You need a self-care plan to help you recover and boost your energy! Taking good care of yourself is a crucial step to improving your well-being and the way you feel in body and mind. Here are 3 simple ways to create a well-being plan and a self-care routine in preparation for Self-Care Day on July 24th. 

Create some mental white space

A messy room needs regular decluttering so as your mind. The drivers of feeling overwhelmed and burned out often come from within. Today’s attention-demanding world seizes our mental energy to reflect on our thoughts. Clearing your mind can help to create more mental space: being in a clear space enables you to plan, think more positively and creatively, and reflect on your thoughts. 

For this Self-Care Day, take a break and find a cozy spot for 15 minutes to free your mind and pull your attention and energy back to yourself. Mindfulness meditation is a healing technique to help you take better care of yourself by redirecting your attention and helping develop self-compassion, self-confidence, and self-love. You can start incorporating meditation into your daily routine by following the mini-meditation sessions on the podcast or this Youtube channel to help you find your inner calm in daily life.

Start strong with a total well-being diet 

The healing power of nutritious and healthy foods is not a rhetorical fantasy. Modern medicine has found that many physical diseases and illnesses are connected with chronic inflammation that persists in our bodies. Besides, inflammation has been found capable of producing mental disorders such as depression, anxiety, fatigue, and social withdrawal.

Plenty of foods have been found to reduce inflammation and the regular consumption of anti-inflammatory foods has been shown to reduce the risk for depression. Here are some anti-inflammatory foods you should try to implement on your self-care day (and every day!): 

  • Fresh fruits, especially berries (plus, it’s now the berry season!)
  • Fatty fish, such as salmon, sardines and mackerel
  • Green leafy veggies like spinach, kale, and collards
  • Nuts like almonds and walnuts
  • Some spices, such as ginger and turmeric 
  • Green tea

Get up and get outside

The sunny beach, park with a floral breeze, and forest trail after rain — these are just a handful of great summer settings to help clear your mind and let go of your stress. Getting outside and having physical activity is not only a simple physical self-care practice but also a fantastic way to improve emotional health by maintaining healthy social connections and engagement with your surroundings. 

It turns out that feeling isn’t just anecdotal. There are some scientific benefits to physical and mental health behind getting outside. Health researchers have found that being closer to nature and spending time outdoors provides a wide range of health benefits such as reducing stress levels, depression, the risk of type II diabetes, cardiovascular and heart disease, preterm birth, and high blood pressure. So get outside and replenish your energy today!

Some fun outdoor activities you can enjoy with your family and friends on this Self-Care Day and during the delightful summer days include biking, camping, hiking, joining outdoor yoga classes, fishing, and photography. Check here for more creative outdoor activities you can enjoy with your loved ones all summer long.

Join the conversation: Have some other self-care tips and fun self-care activities in mind to enrich your Self-Care Day? Comment them below👇 

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